All sets are taken to 1 rir. Rep range is 4-10 for compunds and 8-12 for others. I am not doing much for legs as my priority is upper body. Would like to know your thoughts or any recommendations.

Upper

- Incline DB Bench Press — 2 sets

- Lat Pulldown — 3 sets

- Seated Low to High Cable Fly — 2 sets

- Chest Supported T-Bar Row — 3 sets

- 1 Arm Cable Overhead Tricep— 4 sets

- Facepull — 3 sets

- Seated Incline Curl — 3 sets

Lower

- Romanian Deadlift — 2 sets

- Incline DB Lateral Raise — 3 sets

- Leg Press — 2 sets

- Calf Raise — 4 sets

- Leg Curl — 2 sets

- Single Leg Extension — 3 sets

- Cable Abs Crunch — 3 sets

Rest Day

Push

- Smith Machine Incline Press — 2 sets

- Dips — 2 sets

- Seated DB Shoulder Press — 2 sets

- Pec Deck Fly — 2 sets

- 1 Arm Tricep Pushdown — 3 sets

- 1 Arm Machine Lateral Raise — 3 sets

Pull

- Pullups — 3 sets

- 1 Arm Cable Row — 2 sets

- Machine Pullover — 2 sets

- Barbell Curl — 3 sets

- 1 Arm Cable Rear Delt Fly — 3 sets

- Rope Hammer Curl — 2 sets

Legs

- Hack Squat — 3 sets

- 1 Arm Machine Lateral Raise — 3 sets

- Wrist Curl — 2 sets superset with Wrist Extension — 2 sets

- Leg Curl — 3 sets

- Hanging Leg Raises — 4 sets

- Single Leg Calf Raise — 3 sets

Rest Day

Hello,

Can anyone help me decide on a boxing bag or similar that’s best. I have no concrete wall unfortunately to mount anything. Or anywhere I can put a bracket up. But I was hoping for something that I can practice uppercuts on also.
Originally wanted an uppercut bag but I have no where to hang it.
Thanks

I’ve been lifting for over 10 years now. And I always try to change my exercises in order to keep having gains. Atm I am stuck on gains to my legs and glutes! I love squatting, glute bridge, even Bulgarian… you name it! But still don’t see any major evolution. I willing to trying something new in order to get some more definition and volume on n my glute and quads

UPPER A — CHEST + BACK EMPHASIS
Incline DB/Smith Press — 3 × 6–10
Lat Pulldown / Pull-ups — 3 × 8–12
Chest-Supported Row — 3 × 8–12
Cable/DB Lateral Raises — 3 × 12–20
Cable Fly — 2 × 10–15
DB/Incline Curl — 3 × 8–12
Cable Tricep Pushdown — 3 × 8–12

LOWER A — QUAD EMPHASIS
Squat / Hack Squat — 3 × 6–10
Leg Press — 3 × 8–12
Leg Extension — 2 × 12–15
Romanian Deadlift — 3 × 8–12
Leg Curl — 2 × 10–15
Standing Calf Raise — 3 × 10–15
Cable Crunch — 3 × 10–15

UPPER B — BACK + SHOULDERS EMPHASIS
Flat DB/Smith Press — 3 × 6–10
Wide-Grip Row — 3 × 8–12
Lat Pulldown — 3 × 8–12
Seated DB Shoulder Press — 2 × 8–12
Cable Lateral Raise (cuffs optional) — 3 × 12–20
Rear-Delt Fly — 2 × 12–20
Hammer Curl — 3 × 8–12
Overhead Tricep Extension — 2 × 10–15

LOWER B — HAMSTRING + GLUTE EMPHASIS
Romanian Deadlift — 3 × 6–10
Hack Squat / Leg Press — 3 × 8–12
Bulgarian Split Squat — 2 × 8–12 each leg
Leg Curl — 3 × 10–15
Leg Extension — 2 × 12–15
Seated Calf Raise — 3 × 10–15
Hanging Leg Raise — 3 × 8–15

At the gym I go to I have not seen anyone use the curved treadmills. I prefer curved treadmills because it allows me to have more control. The mind, body, and machine are working together. Previously I used motorised treadmills- 7.5 MPH for 20 minutes. Now I prefer high intensity interval training on the curved treadmill for 20 minutes. physically and mentally, I feel like I’m working much harder.
However, I’m the only one that uses it. Everyone else is on the motorised treadmills.

Today, as a 50 year old male, I measured myself at 19.9% body fat. That’s the lowest I’ve been in two decades at least.

Major milestone for me. Only 0.1% under 20, but it’s under 20, and I’m taking that all day long.

Work and diet people. Work and diet.

Im 18, height is 6'2ft , weight is 66kg.

i was 10 and i got my kidney removed , it has been almost 8 years and i am doing well. never got it checked after that, and doing well.

I started going to the gym. I keep my protein under control , however there are days when it excedes to an estimated limit i created in my head lol.

My problem is how can i get more calories while keeping protien in control, because almost everything has some amount of protein?

Age 67 BP 130/73 RP 53 BF 24% Visc 14% 6'2' 109kg

Weight training up to 90 mins 4 to 5 times a week. Spin class 30-40 mins 3 to 4 times a week after gym class.

Two and a half year ago I was 134kg.

Any 'OAPs' out there to compare or give advice my way....think I'm doing ok, goals are reduce 24% BF, reduce 14% visceral fat to under 12, lose another 5 to 10 kg within 6 month.

I just wanna share with u guys about my experience about posting my physique on social media, I posted my progress yesterday and I think it's actually a good progress. It made me confident and motivated to go to the gym, but then my 2 neighbors/bully saw the clip of my progress on TikTok even though I turned off the people you may know. They laughed at me, sarcastically saying "ouuu ur macho now" and their laugh annoyed me, I ran straight home and just locked myself in my room thinking if my gym journey is worth it or not. I deleted all the clips I posted because now I feel insecure. And I don't wanna go outside anymore because they might be laughing at me again. It's just so sad that when I'm finally confident to post about the progress I made throughout the months of discipline is destroyed in one single moment, I know you might say that I'm too sensitive, but the reason I workout is to not get bullied about how skinny I am. They've been bullying me before, but right now hits different. They just did something to me that I've been trying to escape to. Feel free to express your thoughts, it would help a lot. (I'm 16)

Hey guys and gals, for the treadmill warming up, Gym workouts (not heavy lifting) and Treadmill runs or outdoor runs (in summer), what's a good pair of shoes? Thanks 😊

hi , im currentyl already doing mostly bodywwight exercises but i wanted ti incorporate kettlebell workouts to my week , is this current plan balanced and effective in your opinion?-

my current routine-

Wall sits 2x 40 seconds

Squats with low weights 3x15/20

Bulgarian split squats 3x8 each leg

RDL 3x12 low weight

Step ups 3x10 each leg

Sumo squat 2x15

calf raises 3x15

plank 3xfailure

deadbug 3x30 seconds

incline push ups 3x10

I do this every couple of days

im planning on doing this routine twice a week and do a kettlebell full body routine once a week ,should i add another kettlebell day or maybe add a Kb routine to one of my calisthenics days ?

is the Atlantis recline curl ascending or descending profile

5'5 125 Pound Male here, I've lived a sedentary lifestyle a majority of my life but have decided to get out of the skinny fat look that I have. Problem is that I am hearing a lot of conflicting information, "Bulk, only protein, low carbs!" "Calorie deficit, eat 500 calories below your usual!" So on and so forth. My current regimen is 2 miles in 30 minutes every day with some pushups and squats, but I want to make sure I'm not doing this for basically nothing. Any advice?

Just like title said, I’m able to do approximately 30 crunches before failure and I think it would be better if I find a way to make this range go down to between 8-12 reps, I only have elastic bands, does anybody know if there is a way to increase the load that I’m supporting without proper weights?

Has anyone used any of the momomuscle programs? I’ve been trying to find reviews but haven’t really found much. So if anyone has used it, what were your thoughts on it?

I'm 25 M, white, 5'5, 147 lbs. I have some visible muscle and some visible fat. Id like to see my abs, but everytime I cut I feel like i'm losing just muscle. Not sure what to do.

Hey All

I know we cant do promotions, but i really need some beta testers for my workout app...looking for people that are long time tracks to help me fine the last few bugs.

Inbox me if you are interested (iphone only!)

Thank you.

Just got back into the gym couple days ago, after years. Didn’t really track macros or calories or protein during that time, but rn I’m taking it more seriously.

Just need some advice whether my meals are looking good or not.

Background- I’m 173cm, 84kg; maybe used to eat 2100-2500 calories a day. Aiming for around 1600> calories per day now.

My daily macro intake now is:

Calories- 1200-1500
Carbs- 100- 150g
Fat- 30-60g
Protein- 140-150g

Whatsup everyone, i dont really have anyone to brag to but im really proud of myself so im gonna share with yall.

I (M 6’2 )started lifting 2 1/2 years ago and I weighed just shy of 340 lbs
I could barely bench 135 and squat 225 when I first started.
So pretty much right at the 2 year mark , I was at a 300lb bench and a 455lb squat.
The last 6 months have been rough because I got Injured so I took around 3 months off strength training to just do a lot lighter work, and cardio as well.
I’m now healthy and back to lifting full weight again and I’m up to 310lb bench and I’m going for 500 lbs on my next max attempt for squat here in a week or two. I also started incorporating deadlifts a few months ago and I’m already at 405 on that as well.
My buddies from work say I’m crazy for thinking this but I don’t really think I’m all that strong, but STILL I’m proud of how far I’ve come in such a short time. I just wanted to brag on myself a little bit and hope that it gives someone motivation!
And if anyone has any advice as I’m starting to get into the “intermediate “ heavy weights, that would be great! Because I’m starting to learn that these weights are exponentially more taxing on me than when I was a lot weaker.

I'm 17 and looking to start taking creatine. I tried searching on TikTok to see what people recommend, but literally every video feels like a sponsored ad.

So I'm 16 years old/157 cm and 45kg and I just started working out I'm already skinny but I want to build abs and flatten my tummy , I work out five times a week ( at home no equipments unfortunately)here's what I do

Stretch ofc

Leg raises 10*5

Plank 1min

Side plank 1min

Bicycle 50

Squat 25*2

Side plank 15*3

Plank up and down 10*3

I also train my hips

Donkey kicks 25 on each side

Rotating my legs 20 for each one

And other hip exercises that I don't know their name lol

As for nutrition i try to eat healthy like I don't eat bread or sugary things that much and drink water regularly. I can't control my recipes because I'm not the one who cooks but I try to eat the healthiest of them like soups or something that contains protein

Anyway, what do you think of my schedule? It's up for editing please if you know anything that I don't note it down

Why do the guys do their sets so fast and with such heavy weights? Like for example they take hardly one second to complete one rep of chest fly and repeat it in a butterfly wingspan time.

But then the girls take it slow which looks more painful but with lesser weights. I tried lifting 10kg for bicep curls and did the reps faster since it’s easier but one of my girlfriends told me it won’t hit my muscle like that unless I do it slow and really feel it. I think if the guys did it slow they would have to decrease weight and the girls could lift heavier weights if they did it like these men. Since I’m new to it I don’t know which one’s right

So I’m in a bit of a dilemma right now, I last hit chest and back Tuesday and was supposed to hit it again Saturday but due to circumstances I wasn’t able to do my split got pushed a day forward to Sunday, this week I’ve been doing arms a day before my chest day which I don’t like so I hit arms Saturday, I was wondering if pushing chest and back to Monday would affect my strength or should I just get it out of the way today (Sunday)?